from 5x5 to DC

your elbow is behidn your head. i wasnt a fan of DC at all. cool concepts but ill never do it again.

the stretches are sick tho, especialy the bicep / quad ones. youll be pumped beyond beleif
 
I've noticed on the suggested DC workout they include drag curls instead of standing barbell curls. Can I sub? Or will the drag provide better growth/strength?
 
drinkyboy said:
How exactly do you push the dumbell down with your head when in the seated db extension position? Are these performed one arm at a time? I use the 100s and i cant lower it enough to push down with my head. I must be doing these wrong.
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bi0hazurd said:
I use the 75s and can push down with my head but I feel an extreme pull on my shoulder
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I have experimented doing this stretch "one armed". This made it easier to get my elbow behind my head and easier to push on the dumbell with my head.
 
I wanted to know if I when I fail at holding for 60 seconds on a stretch if it would be wise to stretch for the time I missed or start over to hit 60. Or is it not recommended?
 
bi0hazurd said:
I wanted to know if I when I fail at holding for 60 seconds on a stretch if it would be wise to stretch for the time I missed or start over to hit 60. Or is it not recommended?
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Thats a good question. I haven't thought of that. I hope someone has an answer.
 
I've been til now just kinda taking a breather for a second or two and jumping back into the stretch to hit about the last 10 seconds. It usually only happens with my quads and with my back width but backwidth only because sometimes my hands give out on me and can't hold the weight anymore
 
Also I was confused about the cruising phase wat should I do during that time? And should I still do my extreme stretching for both cruise weeks?
 
I may be wrong but from what I understand you can do your normal non-DC training program or take the time off. I dont know as far as the stretching also. I probably shouldnt had posted this....im no help.
 
During the cruise a lot of guys take a full week off. The second week, lift without rest pausing and not to failure. I like to tryout different exercises or you can do it like Drinkyboy. Just take it easy on your joints and nervous system.
 
I am confused about the DC routine i realize that Dante has it set up on intensemuscle as MWF but from what i got out of the Cycles for pennies on his training regiment he makes it a 4 day split...

I set up the program like this
DAY ONE
CHEST
SHOULDERS
TRICEPS
BACK WIDTH
BACK THICKNESS

DAY TWO
BICEPS
FOREARMS
CALVES
HAMSTRINGS
QUADS

DAY THREE OFF

DAY FOUR-REPEAT CHEST DAY ONE AND SEQUENCE BUT WITH TOTAL DIFFERENT EXERCISES

DAY FIVE-REPEAT DAY TWO AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES

DAY SIX OFF

DAY SEVEN-REPEAT DAY ONE AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES THAN DAY ONE AND FOUR

DAY EIGHT --REPEAT DAY TWO AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES THEN DAY TWO AND FIVE

Stay with me here--Your only doing one exercise per muscle group per day. Your doing your first favorite exercise for chest on day one--your doing your second favorite exercise for chest on day four and your third exercise for chest on day seven. Your doing the same exercises you would be doing anyway in a weeks time and training chest 3 times in that week(or nine days) with minimal sets so you can recover. You cannot do a 3-5 exercise chest workout and recover to train chest again 3 days later. Absolutely impossible!! You can come in and do 2-3 warmup sets up to your heaviest set and then do one working set (rest paused) all out balls to the wall on that exercise --recover and grow and be ready again 3 days later.

I am confused because if you use the MWF approach you would only work that muscle group 2 times in a week and he SPECIFICALLY states 3 times a week in the post above...

So basically it would look somthing like this:

Monday - A1
Tuesday -B1
WED- OFF
Thursday A2
Friday-B2
Sat - OFF
Sunday -A3
Monday B3
ETC....
Currently have my split set up to those guidlines except i take the weekends off...
 
Smith402
There's two ways to do DC Training. The first is for guys new to Dc which is m-w-f-weekends off. Cycles for Pennies is an older article and there's been some updates to the routine. The way your doing it looks correct to me. Here's a couple of links that should help you out so you can get the best out of your training. There's so much stuff on the net to make it confusing.
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Is it ok for me to add ab work to this routine? I was planning on doing p90X ab ripper two days a week on off days
 
How are the results looking? Good progress on DC with this method? I could care less about abs I want size and strength and nothing that will hinder them or the effectiveness of my routine
 
I'm not sure that its dc recommended- probably not, but my reason for doing it is that I pulled an oblique while wearing my weight belt and deadlifting, so I have a weak point that needs to be fixed.
 
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